4/19/2020

Murph Prep For time with weight vest: 400 M run then, 7 rounds 7 push-ups 21 air squats 400 M run  

4/17/2020

Active Rest Day (Light Run, Walk, Mobility) or Make Up Missed Workout Day

4/16/2020

@ home WOD without equipment 200 walking lunges for time *EMOM, including 0:00, perform 6 up downs (or a number of up downs you can do in :20 or less)   @ home WOD with equipment “32 Hokies” – 7 Rounds for time: 4 Squat clean and jerk 135/95, 16 deadlifts 135/95, 32 double unders

4/15/2020

@ home WOD without equipment Death by jump squats   @ home WOD with equipment “Isabel” For time: 30 snatches (115/95 lbs)

4/14/2020

@ home WOD without equipment 800 m Run 100 Flutter Kicks 100 Mountain Climbers 100 Flutter Kicks 800 m Run @ home WOD with equipment Strength Build to heavy set of 10 Deadlifts Conditioning 10-1 Deadlifts 155/105 10 Burpees after each set

4/13/2020

@ Home WOD without equipment 100 PVC (or broom, towel, band, etc) Overhead Squats 80 Russian Twists (left AND right=1 rep) weighted or unweighted 60 Hand Release Push-ups @ Home WOD with equipment Strength Build to heavy Overhead Squat Conditioning 10 min AMRAP 15 Overhead Squats 45/35 30 Double unders  

4/12/2020

@ home WOD without equipment “Brenton” 5 Rounds 100 ft Bear Crawl 100 ft Broad Jump @ home WOD with equipment 20 min run with a vest or some form of weight (DB, Ruck, etc)

4/11/2020

@ home WOD without equipment Social Distancing Challenge #3 @ home WOD with equipment 3 Rounds for time 100m Farmer Carry with heavy KB/DB 20 Deadlifts with same KB/DB 20 Burpees

4/10/2020

@ home WOD without equipment 3 Rounds 1:00 Air Squats 1:00 Burpees 1:00 Machine or odd object Ground to Overhead 1:00 Rest @ home WOD with equipment 20 min AMRAP 15 push-ups 30 Hang DB Snatch 50/35 45 Air Squats

4/9/2020

@ home WOD without equipment Run for 20 minutes @ home WOD with equipment Strength Find a Heavy set of 5 Jerks Conditioning For Time 5 Rounds 15 KB Swings 53/35 5 Strict Pull-ups  

4/8/2020

@ home WOD without equipment 7 min AMRAP 7 HSPUs (or V push-ups or 30 sec wall hold) 14 Tuck Jumps 2:00 Rest @ home WOD with equipment Go Fish! 1,000m row then, 3 rounds 21 Deadlifts 135/95 15 Burpees over bar 9 Shoulder to Overhead 135/95

4/7/2020

@ home WOD without equipment 3 rounds 1:00 Wall Sit 30 Alternating Step-ups 20 Dips off box or bench @ home WOD with equipment Strength Heavy Single Clean Conditioning For time: 10-1 Hanging Power Clean 135/95 35 Double Unders after each set